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How to remove fat on your hands in 5 minutes a day
We present a set of exercises, the daily performance of which will allow you to become the owner of perfect fit arms.
Important: all exercises can be performed not with a dumbbell, but with a bottle, if the workout is done at home.
1. Abduction of arms to the sides with dumbbells
Place your feet hip-width apart. Tilt the body forward slightly by moving the pelvis back. Bring and lower the shoulder blades.
Take dumbbells in your hands and lift them in front of you.
Move your arms out to the sides until parallel with the floor. The elbows should be slightly bent.
Return to starting position. Repeat the exercise 20 times.
In the course of execution, the middle deltoid muscle is well worked out.
Important: choose the right weight for yourself in order to slowly but clearly perform the movement, without cheating with the body.
2. Press up with dumbbells while standing
Stand with your feet shoulder-width apart. The shoulder blades must be brought up and down.
We hold the dumbbells with a grip on top at eye level. The palms are facing forward.
Lift the dumbbells up, bringing them over your head. At the top, the elbows should be slightly bent, do not straighten your arms to the end.
Return to starting position. Repeat the exercise 20 times.
The middle and anterior deltoid muscles work here.
Important: at the lowest point of the forearm, keep it perpendicular to the floor.
3. Standing biceps curl
Stand with feet hip-width apart. Bring and lower the shoulder blades.
Tilt the body forward slightly by moving the pelvis back. Keep your elbow against the body. The palms are facing forward.
Perform a full flexion of the arms.
Return to starting position. Repeat 20 times.
The biceps brachii muscle is well developed.
Important: Don’t push your elbows forward while trying to help yourself bend your arms. Try to keep your elbows in one point, near the body.
4. Extension of arms with a dumbbell from behind the head
Stand with feet shoulder-width apart. Take a dumbbell in one hand and place it behind your head, elbow pointing up. Keep your other hand loose.
Extend your arm. Return to starting position.
Do 20 reps. Repeat on the other hand.
The triceps muscle of the shoulder is well worked out.
Important: during the entire movement, keep your elbow near your head, do not move it to the side. Keep your abs tense without arching your lower back.
Also interesting to read “Complex for 5 minutes: exercises for perfect posture”